F3 Greenwood

14 Pax pigged out on a Mac & Cheese melt down!!! It was the 2nd attempt at the Q, learning from others is always fun. Lots of mumble chatter. Heard some boos for no front claps. Thanks Duggar, I will add them next time. The Pax did great work on the 750…never a doubt that the elite few would be able to complete the workout…throwing in the man-makers for burpees at the end T-claps to those who participated. All in all work was done…then the rain!!! Brought on the old saying to Duggar as we passed on the field…if it aint raining, we aint training. Conditions were perfect, not too cool and not too hot!!!

Disclaimer given and off we go with the warm-up.

20 SSH IC
15 LBAC F/R/Overhead Claps Boos from the Pax with no front claps
20 Merkins OYO
20 Cut the grass IC

The Work

Grab Coupon and head to the sideline working from one sideline and sprinting to the other and repeat

15 Exercises @50 Reps Each

50 Merkins After each exercise is complete sprint to far sideline and complete 5 SSH 5 Air Squats 5 Merkins
50 Big Boy Sit-ups
50 Air Squats
50 Kettle Bell Swings
50 Little Baby Crunches
50 Alpos
50 WWI Sit-ups
50 Curls
50 Monkey Humpers
50 Triceps Ext
50 American Hammers
50 Over Head Presses
50 Flutter Kicks
50 Chest Presses
50 Burpees or Man-makers for the Elitist

COT/COR/NOR

Announcements/Prayer Request/BOM

As always it was a pleasure doing business with you gentleman.

Mac…Out